Food is not only a source of essential nutrients, but it also helps the body reduce its negative health effects.
According to a survey by the Ministry of Agriculture of China, blueberries contain the most antioxidants, followed by lemons, followed by raspberries and strawberries. Blueberry purple contains anthocyanin pigments that contain antioxidants that help neutralize free radicals. Therefore, free radicals can cause chronic illnesses such as cancer and heart disease … paying attention to this dietary supplement will reduce it.
Dairy products are not only an excellent source of calcium, but also contain many proteins, vitamins (including vitamin D) and minerals. These factors are important in the fight against osteoporosis. According to a study by the American Dietetic Association, daily intake of 3 servings of dairy products (including low-fat products) helps the body tolerate stress and at the same time help build stronger bones.
3. Fatty fish.
Fatty fish (salmon, tuna, etc.) contain large amounts of omega 3 fatty acids. The fatty acids in this fish can help the body fight not only heart disease, but also many other illnesses such as triglycerides and blood clotting.
Whole grains contain nutrients that promote a healthy heart, such as folic acid, selenium, and B vitamins. These minerals also help control weight and reduce the risk of heart disease and diabetes.
Due to the high fiber content of the grain, eating it between meals will not make you hungry before the main dish and is good for your digestive system.
According to the American Dietetic Association, the recommended daily amount of dietary fiber is 21-38 grams. Of course, it is necessary to consider gender and age quantitatively.
5. Sweet potatoes.
If you want to improve your diet, don’t forget to add sweet potatoes to your menu. This is a sweet-tasting food packed with antioxidants and phytochemicals such as beta-carotene, vitamins C and E, folic acid, calcium, copper, iron and potassium. Potato fiber can promote gastrointestinal health, but antioxidants play an important role in the prevention of heart disease and cancer.
Tomatoes are high in lycopene, an antioxidant that helps prevent certain cancers. Tomatoes are also rich in vitamins A and C, potassium, and phytochemicals that strengthen the body’s digestive and immune systems. Tomatoes can be used in a variety of dishes, including eating raw, cooking, slicing for salads, etc …
Legumes are rich in nutrients as well as phytochemicals. Not only are they fat-free, they are also rich in high-quality protein, folic acid, fiber, iron, magnesium, and small amounts of calcium. Legumes are an excellent source of protein, but they are also the best choice for vegetarians.
Regular intake of certain legumes and a proper diet can help reduce the risk of certain cancers, lower blood cholesterol and triglyceride levels, and stabilize blood sugar content. In addition, because of its low calorie content, beans help people who want to keep their hips or lose weight effectively control their weight.
Eggs are valuable nutrients for good health and supply the body with large amounts of phosphorus, zinc and potassium. In addition, eggs are also rich in a variety of vitamins such as calcium, sulfur, vitamins A, D, E, B1 and B2 … The American Heart Association states: Eggs are about 240 mg. Contains cholesterol and 8% saturated fat. The body can absorb it, so you can eat egg yolks every week.
The newly discovered carotenoid lutein and vitamin A in eggs provide good vision and reduce age-related eye diseases. They also help regulate the immune system and prevent mutations during embryogenesis. Eggs not only help build strong bones, but also help keep the body slimmer due to its high protein content, but they have very little fat and calories.